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IronWorker - SS gone WestSide



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  #1981  
Old 01-18-2013, 05:37 PM
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iron_worker iron_worker is offline
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Oh trust me my sleeps are not always good. I was noting the good one because it was out of the ordinary. ha

IW
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  #1982  
Old 01-18-2013, 05:39 PM
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iron_worker iron_worker is offline
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Friday January 18th, 2013

BW: 194.4lb

Back Squats
mobility
bar x 10
135lb x 8
185lb x 5
205lb x 3

225lb x 10
245lb x 10
235lb x 10


Hanging Leg Raises
bw - 3x10


Back Extensions
bw + 25lb x 10


Thoughts

Wow my lower body conditioning is poor. I really need to work on that.

IW
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  #1983  
Old 01-21-2013, 06:04 PM
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iron_worker iron_worker is offline
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Monday January 21st, 2013

BW: 194.6lb

Flat Bench
bar x 10
135lb x 8
155lb x 5
175lb x 3

200lb - 3x10


Pull Ups
bw x 10,7,5


Thoughts

The gym was insane busy today. Waited 25min for a bench and got cut in front of twice. Then we couldn't get on the dip bars so we did pull ups.

New years resolution fools.

IW
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  #1984  
Old 01-21-2013, 11:48 PM
aaliyahadams aaliyahadams is offline
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Wow you are having such a very good buildup..
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  #1985  
Old 01-22-2013, 06:08 PM
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iron_worker iron_worker is offline
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Tuesday January 22nd, 2013

BW: 194.2lb

Deadlifts
mobility
70kg x 8
100kg x 5
120kg x 3

140kg - 3x10

Tried to do as many reps with double overhand grip as I could. I fell off the bandwagon with my gripper trainer, unfortunately so my forearms could use some help.


Leg Press
3 plates x10
4 plates x 10
4 + 25s x 10

Superset with...

Hamstring Curls
35lb x 12
40lb x 12
40lb x 10


Thoughts

Trying to work slowly back into my DLs. I had stiff hamstrings though still from squats on Friday ... sheesh.

IW
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  #1986  
Old 01-24-2013, 06:10 PM
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iron_worker iron_worker is offline
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Thursday January 24th, 2013

BW: 195.0lb

Seated BB Military Press
bar x 8
75lb x 5
95lb x 3

115lb x 10
130lb x 10
115lb x 11


Dips
bw x 6
bw + 35lb - 3x10


Chest Flies
22.5lb x 10
22.5lb x 12
22.5lb x 10


Thoughts

We switched our accessories around between Monday and Thursday. Dips seemed to go a bit better today but pull ups went a bit worse on Monday. I think bench just takes a bit more out of me than MP.

IW
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  #1987  
Old 01-25-2013, 06:12 PM
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iron_worker iron_worker is offline
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Friday January 25th, 2013

BW: 194.2lb

Back Squats
mobility
bar x 10
135lb x 8
185lb x 5
205lb x 3

225lb x 10
245lb x 10
240lb x 10


Hanging Leg Raises
bw - 3x10


Good Mornings
95lb x 10
115lb - 2x10


Thoughts

I find myself dreading squats... I feel like they should go better but they just don't and they feel awful. Hopefully I shape up soon.

IW
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  #1988  
Old 01-28-2013, 06:29 PM
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iron_worker iron_worker is offline
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Monday January 28th, 2013

BW: 191.8lb

Flat Bench
bar x 10
135lb x 8
165lb x 5
185lb x 3

205lb x 10
205lb x 10
195lb x 10

I thought I would be able to do more on the last set but I really died off on set 3. Oh well. I think it's a PR 3x10 anyway.


Dips
bw x 6
bw + 25lb x 10,10,9


Chest Flies
22.5lb x 10,10,9

Thoughts

Well I think I may start doing more workouts like this... work heavy and go down as I get tired. I think it makes more sense in a high volume type workout where you really die off to the end.

My chest flies never seem to improve but I'm not too concerned about it. ha

My weight dropped like crazy of the weekend ... I won't get into the details but lets just say ... uhhhh ... shit happens. Sometimes literally. lol

IW
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  #1989  
Old 01-29-2013, 06:40 PM
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iron_worker iron_worker is offline
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Tuesday January 29th, 2013

BW: 191.6lb

Deadlifts
mobility
70kg x 8
100kg x 5
120kg x 3

150kg x 10
140kg - 2x10


[B]Lunges/B]
95lb x 10 (5 each)
105lb x 10
95lb x 10


Thoughts

Tried starting heavy and working down with DLs. It definitely feels better than trying to go up as you're getting more tired. I also tried doing double overhand grip as much as possible and then when I need to switch to over-under I did it the opposite way. My lower right back gets tweaked easily from always DL'ing with my right hand supinated. Hoping I can balance things out if I start switching it up more and avoid some strains.

Leg press was busy so we sub'ed in lunges. A real @ss burner if you haven't done them in a while.

IW
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  #1990  
Old 01-31-2013, 06:14 PM
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iron_worker iron_worker is offline
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Thursday January 31st, 2013

BW: 194.8lb

Seated BB Military Press
bar x 8
75lb x 5
95lb x 3

130lb x 10
125lb x 8
115lb x 9


Pull Ups
bw x 13,7,5


EZ Bar Standing Curls
65lb x 10
55lb x 9
45lb x 10


Thoughts

I felt like I burnt out and hit the wall much quicker today. Solid pump though.

IW
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